Viết bởi Nguyễn Trung Dũng, Dược sĩ, Chuyên Gia Dinh Dưỡng
Tác giả: Bữa Ăn Hoàn Hảo cho Giảm Cân  9 Ngày Thanh Lọc Cơ Thể

– 6 –
– 7 –
Crispy Quinoa

1/2 cup Raw Organic Honey
(Or Organic Maple Syrup)
1/2 cup Raw Organic Butter
1/2 cup Raw Organic Nut Butter
1/2 tsp Vanilla
1 cup Rice Flour
3/4 cup Quinoa Flakes
1/4 tsp Baking Soda
1/4 tsp Celtic Sea Salt (Optional)
Preheat oven to 350°F. Beat
honey, butter, nut butter and
vanilla in a medium sized bowl
until creamy.
Combine rice flour, quinoa flakes,
baking soda and salt in a small
bowl. Add to honey mixture and
beat until well blended. Add nuts if
1/2 cup Raw Nuts, Chopped
Drop round teaspoon sized
portions about 2 inches apart onto
a non-greased cookie sheet. Bake
for 12-15 minutes or until light

golden brown. Cool for 1 minute
before removing from cookie
– 8 –
Maple Oatmeal
Submitted by: Cindy K

3/4 cup Real Organic Butter
(1 1/2 sticks)
1 Tbsp Stevia
1/4 cup Real Maple Syrup
Heat oven to 350 degrees.
Cream butter and sugars (stevia
and maple syrup).

2 Organic Eggs
1 tsp Vanilla
1 cup Whole Ground Oats

(Oat Flour)
1 tsp Baking Soda
Add flour mixture to sugar mixture
and mix well.

1 tsp Cinnamon (Heaping)
3 cups Whole Oats

1 1/2 cups Raisinssheet and shape into cookies.
Cook 8-10 minutes.

Add eggs and vanilla. Mix well.
In another bowl, mix flour oats and
baking soda.
Add oats and raisins.
Drop by spoonfuls on a cookie
– 9 –
Pecan Maple
Submitted by: Colette B.

1/3 cup Walnut Oil
1/2 cup Maple Syrup
1 tsp Vanilla Extract
Mix all of the ingredients well.
Using a teaspoon, put on greased
baking sheet.

1 Organic Egg
1 3/4 cup Brown Rice Flour
1 tsp Baking Soda
1/2 cup Small Pecan Pieces
Cook at 350º F for 10 to 15
– 10 –
Peanut Butter
Submitted by: Gina R.

1 cup Peanut Butter
2/3 cup Granulated Stevia
(powdered stevia does not work
Preheat oven to 325ºF.
Combine peanut butter, stevia,
egg and vanilla to thoroughly

1 Large Egg
1 tsp Vanilla
Drop by teaspoon 2 inches apart
on ungreased cookie sheet.
Flatten with the back of a fork.
Bake 15 minutes until lightly
Cook on rack.
Servings: Makes 32 cookies
– 11 –
Almond Butter
Submitted by: Alain P. & Brigette B.

1/2 cup Almond Butter
1/2 cup Xylitol
Mix together all ingredients and
drop by teaspoonfuls onto a
1/4 cup Organic Heavy Whipping
cookie sheet line with a parchment
Cream 10%
1/2 cup Slivered Almonds
1/2 tsp Baking Powder
1 1/2 cups Almond Flour
1/2 tsp Celtic Sea Salt
1/2 tsp Cinnamon
Press cookies with the tines of a
fork. Bake for 10 minutes (upper
oven shelf).
Transfer on a rack until cool and
put the cookie in the fridge (in an
airtight container).

2 tsp Vanilla Extract
Servings: Makes 2 dozen.
– 12 –
Cool Summertime
Lemon Cookies
2 scoops Prograde Vanilla

Protein Powder
1 1/2 cups Raw Unsalted
Zest and Juice from one whole
lemon (Tip: roll the lemon first to
get the most juice from it)
food processor. Process until a
doughy meal forms. If it seems
dry, add water a little at a time
until you get the consistency that
will form a tight ball if you were
to roll it – sticky but not wet (think
1 Tbsp waterNext, drop it onto a sheet of wax

Add all ingredients together in a
Keeping hands wet to avoid
sticking, form into a log, wrap
both ends of the log first, then roll
tightly to make a packed, compact
Put in freezer for an hour, then
pull out and with a sharp knife, cut
into slices.
Store in refrigerator in single
layers, or keep in the freezer to
enjoy when your sweet tooth hits!
Servings: Makes 12 – 1/2 inch
– 13 –
Holiday Coconut
1 cup Coconut Flour
1 cup Coconut Palm Sugar

2 Tbsp Shredded Coconut
1/2 cup Butter
eggs, and vanilla.
3/4 tsp Vanilla ExtractStir in flour, shredded coconut
and nutmeg. Let batter rest for 5
1/2 tsp Nutmeg
1/4 tsp Celtic Sea Salt
4 EggsSpread batter by the spoonful 1
inch apart on a greased (butter)

Preheat Oven to 350º F.
Mix together butter, sugar, salt,
cookie sheet. Bake at 375º F. for
15 minutes.
Cool slightly and remove from
cookie sheet.
Servings: Makes about 2 dozen
– 14 –
– 15 –
Chocolate Torte
Submitted by: Colette B.

1/2 cup Coconut Milk
4 squares Unsweetened
Slowly heat the coconut milk and
the chocolate until melted, add the
Chocolate (4 oz)stevia and mix well.
2 Tbsp Baking Stevia (equivalent
Add the butter, then the four egg
of 1/2 cup sugar)yolks mixing well between each

2 tsp Butter

4 Egg Yolks
1/3 cup Coconut Milk
vanilla and the praline liquor.
Mix in the pecans.

1 tsp Vanilla Extract
1 oz Praline (Pecan Liquor)
1 3/4 cup Finely Grated Pecans
4 Egg Whites
Pinch Cream of Tartar
one, add the coconut milk, the
Beat the egg whites with the
cream of tartar until stiff.
Mix in the chocolate mixture.
Grease and line an 8 inch spring
cake mold with well greased wax
paper. Pour in the chocolate
Bake in a 350º F. oven for 35 to 40
minutes. The cake is baked when
there are crevices on the top of
the cake.
This makes 12 servings of very
chocolatey dessert that can be
served with whipped cream or not.
Almonds or filberts can be used
in this recipe as well as almond or
other liquor.
You can also put in more
chocolate (5) or less (3).
– 16 –
Kari’s Almond Apple
Cake a la V (filling)
Submitted by: Vera O.

3 Organic Granny Smith Apples
(Core, peel, and cut them into
Bring water, cinnamon, butter, and
Xylitol to a boil.
Stir and add the apples and cook

1 cup water in sauce pan
2 tsp Cinnamon
2 tsp Butter

1/4 cup Xylitol
2 Ice Cubes
Drain the brown liquid from the
apples, Put the brown liquid in a

1 Tbsp Corn Starch
carefully for about 6 minutes, until
apples have started to go tender
but not anywhere near mushy.
Add 2 ice cubes to the jar and wait
until melted. Add corn starch to
the jar and shake well.
Put liquid from jar back into
saucepan and heat carefully
while stirring with whisk. When
the smoking point is reached, the
liquid will thicken. Stir the whole
time. When you see the first
bubble, it’s ready.
Add the apples immediately and
blend carefully. You now have the
apple filling consisting of cubes of
apple in a creamy sauce of sweet,
buttery, cinnamon.
– 17 –
Kari’s Almond Apple
Cake a la V (cake)
Submitted by: Vera O.
2 cups Almonds

1 cup Xylitolfor a couple of minutes until finely
ground. Mix ground almonds with

6 Tbsp Organic Butter
1 Tbsp Spelt Flour
6 Organic Egg Yolks
3 Organic Egg Whites
Grind almonds in a food processor
Xylitol. Mix in spelt flour.
Half melt better, stir. The half
melted butter will be light yellow.
Mix the yolks into the half melted
butter one at a time. You’ll end up
with a thick lumpy mush.
Whip 3 egg whites stiff with a
hand mixer. They are done when
you can hold the bowl upside
down without the egg whites
falling out.
Fold the butter/egg yolk mush into
the ground almond/Xylitol with a
silicone spatula. You will get a
sort of grainy, lumpy result.
Put the whipped egg whites into
a bowl containing the lumpy
almond batter. Fold the egg
whites carefully into the batter.
You’ll end up with a batter with the
consistency of thick oatmeal, but
Grease a porcelain spring form
with room temperature butter and
pour most of the batter into it.
Place the apple filling with the rest
of the cake batter.
Bake 65 minutes at 320º F
(165º C) until dry on top and sides
have begun letting go. Testing
stick comes out clean.
– 18 –
Kari’s Ice Cream a la
Submitted by: Vera O.

1/2 cup Water
1/2 cup Xylitol
Heat water in a small pot. Keep
the water around smoking point,
not anywhere near boiling.
1/2 tsp Vanilla (or less)
7 Egg YolksAdd Xylitol to the hot water and
dissolve it.

1 1/2 cups Heavy Whipping

CreamSeparate egg yolks from egg
whites, one at a time.

Add vanilla to pot.
Stir 7 egg yolks carefully into
the hot water with a whisk, one
by one. Enjoy how the liquid
becomes thicker for every egg
yolk, while remaining smooth.
Bring this yellow cream slowly
close to boiling point. When you
see the first bubble, it’s done.
Cool it off immediately (Place the
kettle in large saucepan with a
little cold water and ice cubes).
Use a hand mixer and whip heavy
whipping cream stiff while the
yellow cream cools off.
Fold the yellow cream into the
whipped heavy whipping cream
until even color. This makes
3 1/5 cups finished cream,
which freezes real easy without
separating. It doesn’t have to
be stirred or anything in the
freezer, and no need for an
ice cream maker, just use your
regular freezer. Place the cream
in containers of your choice. If
you choose 1/2 cup sized plastic
containers with lids, these are like
one portion cups.
– 19 –
Cinnamon Cake with
Fresh Berry Sauce
1 Egg
3 Tbsp Applesauce

(unsweetened, natural)
2 Tbsp Raw Honey
Once well blended, add: almond
3 Tbsp Unsweetened, Vanilla
Almond Milk
flour, cinnamon, pancake mix, and
protein powder.

2 Tbsp Almond Flour
1 tsp Ground Cinnamon
3 Tbsp Gluten-Free Pancake Mix

2 Scoops Prograde Vanilla
Protein Powder
that, but if it’s still slightly “wet,”
cook longer, going a few seconds
at a time so it doesn’t get tough or

In a blender, add: egg,
applesauce, honey, and almond
Once mixed, add to a microwave
safe dish (glass or ceramic) and
microwave for 2 minutes and 15
seconds. It should be done after
Remove from microwave safe
dish, but onto a plate, pick a
handful of berries, microwave the
berries for 45 seconds till soft and
mushy, and pour over the top of
the cake like a sauce. Enjoy!
Makes 2 servings.
– 20 –
Cupcakes &
Cupcakes & Muffins
– 21 –
Nut Cupcakes with
Raspberry Coulis
Submitted by: Carla V.

8.8 oz Organic Nut Mix (walnuts,
brazil nuts, pumpkin seeds,
sunflower seeds,…)
Preheat oven to 350º F. and
prepare paper cupcakes.
Chop the nuts very fine grained,

2.6 oz Organic Coconut Butter
2 Tbsp Organic Honey
3 Organic Eggs

1.7 oz Organic Dried FruitCombine all the ingredients in a
bowl and stir. Fill the cupcakes
with the mix.
Decorate with a few sunflower
seeds and pumpkin seeds.
(apricots, figs,…)
Coulis Ingredients

1 Vanilla-pod, cut in length
1 tsp Organic Coconut Butter
1 tsp Water
3.5 oz Organic Raspberries
3.5 oz Organic Black Currants
1 tsp Organic Honey
melt the coconut butter, separate
the white of eggs and the yolk.
Beat the white of egg, mix the yolk
with a fork and chop the dried fruit.
Bake in the oven for 15 minutes.
Directions (Coulis)
Melt the coconut butter in a
saucepan and combine with the
dried fruits, honey and vanilla-pod.
Add the water and stew slowly
until it becomes a sauce. Remove
the vanilla-pod, scrape the vanilla
seeds and add them to the sauce
Serve the cupcakes with the
raspberry coulis and decorate
with some raspberries and black
Alternative: Make a little nut
bread with the same ingredients
instead of cupcakes.
Cooking time in the oven is about
30 min for the bread.

Cupcakes & Muffins
– 22 –
Submitted by: Steffi R.
4 Eggs
1 tsp Vanilla Extract
2 Tbsp Olive Oil
15 oz can Black Beans
3 Tbsp Unsweetened Baking
3/16 cup – 1/4 cup Baking Stevia
(depending on how sweet you like
1 tsp Baking Powder
Foil cupcake baking cups (not
paper – it will cause them to stick)
Optional: Chopped walnuts or
pecans to top.
Preheat the oven to 375º F.
Drain and rinse the can of black
In a blender, add everything
(except the nuts) and blend until
Pour right from the blender into 9
foil baking cups.
Top with nuts if you wish.
Bake for about 25-30 minutes.
The cupcakes will be ready when
Simple Blender Black
Bean Cupcakes
a toothpick inserted into the
middle comes out clean. Remove
the foil cake cups as soon as you
can to keep them from baking
further or getting “sweaty.”
Add a teaspoon of chili powder to
the mix.
Add the zest of an orange along
with 1 tsp. of orange extract.
Peanut butter – Add 2 Tbsp of
sugar-free peanut butter.
Lemon ginger – Include the zest of
a lemon (but not the juice), along
with 1 tsp of lemon extract and 1
tsp of fresh grated ginger.
Spiced pumpkin – Add 1 cup
of canned pumpkin, 1/4 tsp
ground ginger, 2 tsp cinnamon,
1/4 tsp cloves, 1/4 tsp nutmeg.
(You might want to cut back
on your stevia if you add these
Add 1 tsp fresh grated ginger plus
the zest of an orange. Stir in 1/4
cup dried cranberries.
Feel free to substitute any canned
beans you like!
Cupcakes & Muffins
– 23 –
Berry Cupcakes
Submitted by: Katrina A.

1/2 cup Coconut Flour
1 tsp Arrowroot Powder
Preheat the oven to 350º F.
Line 8 muffin cups with paper
1/4 tsp Celtic Sea Salt
1/2 tsp Baking Soda
4 Large EggsIn a large bowl, combine the
coconut flour, arrowroot powder,
1/2 Tbsp Honey
1 Tbsp Vanilla Extract
salt, and baking soda.
1/2 Cup Finely Chopped Fresh
Berries (You can use whatever
kind of berries you like, or even
a mixture. I’ve done strawberry,
blueberry, and raspberry)
In a medium bowl, whisk together
the eggs, agave nectar, and
vanilla extract.
Blend the wet ingredients into the
coconut flour mixture with a hand
mixer until thoroughly combined,
then fold in the berries.
Top with Coconut Whip-Cream:
Scoop 1/4 cup of batter into each
1-14 oz can Unsweetened
Coconut Milk (NOT the lite kind!)
prepared muffin cup.
Bake for 20-25 minutes, until a

1 Tbsp (or taste) honey

1 tsp Vanilla Extractof a cupcake comes out with just
a few moist crumbs attached. Let

toothpick inserted into the center
the cupcakes cook in the pan for 1
Cupcakes & Muffins
– 24 –
Carrot Cake

1/2 tsp Stevia Extract
1/2 tsp Celtic Sea Salt
In a large bowl, combine almond
flour, salt, baking soda and
3 tsp Organic Cinnamon
1/2 tsp Baking Soda
In a separate bowl, mix together
eggs, oil, erythritol and stevia.

1 1/2 cups Organic Carrots

(grated)Stir carrots and pecans into wet

1 1/2 cups Blanched Almond
3 Large Organic Pastured Eggs
2 Tbsp Organic Virgin Coconut Oil
1 1/2 Cups Organic Carrots,

1/2 Cup Organic Pecans,
Cool to room temperature and
spread with Sugar Free Cream
Cheese Frosting.
8 Tbsp Organic Erythritol
Sugar Free Cream Cheese
Bring butter and cream
cheese to room temperature.
Powder erythritol in a coffee
grinder or Magic Bullet until very
Sugar Free Cream Cheese

4 oz Organic Cream Cheese
2 Tbsp Grass-Fed Butter

1/2 tsp Vanilla Extract
2 Tbsp Organic Erythritol,
to a medium bowl. Beat with an
electric mixer until smooth.
PowderedAdd in erythritol and vanilla. Beat
1 minute until smooth and fluffy
and erythritol is fully dissolved.
Add stevia, starting with 1/8 tsp,
1/16 tsp Stevia Extract, to taste

Stir wet ingredients into dry.
Scoop a heaping 1/4 cup batter
into paper lined cupcake pan.
Bake at 325º F. for 18-22 minutes.
finely ground.
Add butter and cream cheese
increasing to taste.
Keep refrigerated.
Cupcakes & Muffins
– 25 –
Yellow Cupcakes
with Chocolate
Buttercream Frosting
5 Large Pasture Raised Eggs
1 Large Pasture Raised Egg Yolk

1/2 tsp Sea Salt
1 1/2 tsp Baking Soda
Drain and rinse beans.
Add beans, eggs, vanilla and salt to a

5 Tbsp Bob’s Red Mill Organic

Coconut Flour
1-16 oz can Organic Cannellini
12 Tbsp Organic Erythritol
Cream shortening with stevia and
erythritol until fluffy. Beat in bean/egg
Add coconut flour, salt, baking soda and
baking powder. Beat on high speed

6 Tbsp Spectrum Organic

1/2-3/4 tsp Stevia Extract (to
2 tsp Organic Vanilla Extract
1/2 tsp Baking Soda
Spoon batter into lined muffin cups to
3/4 full.
Bake 25 minutes or until golden and
springy to the touch.
Let cool, frost and serve. NOTE: Let
cupcakes stand 12-24 hours in an
airtight glass container.
Allow beany flavor to dissipate.
7 Tbsp Spectrum Organic
Frosting: Cream the shortening in a
small bowl until fluffy.

5 Tbsp Organic Erythritol,

6 Tbsp Organic Unsweetened
Cocoa Powder
Slowly add the cocoa powder, vanilla,
and salt.
Beat in the coconut milk.

2 Tbsp Organic Coconut Milk
1 tsp Organic Vanilla Extract

1 pinch Sea Salt
1/4 tsp Stevia Extract (to taste)
Chill and spread on cake or cupcakes.

Preheat oven to 350º F. Line a muffin
tin with unbleached parchment liners
and spray with cooking spray.
food processor. Puree well.
until fluffy.
Add powdered erythritol into shortening
and beat until smooth.
Add stevia, starting with 1/16 tsp
and increasing to achieve desired
Cupcakes & Muffins
– 26 –
Blueberry Bran
Protein Muffins
1 cup Oat Bran

1/2 cup Flax Mealingredients (except the
4 scoops Protein Powder, Flavor
blueberries). Stir until the mix
of Your Choice (I like vanilla withgets thick.
this recipe, but chocolate is great
Add the blueberries and stir (with
2/3 cup Frozen Blueberries
a spoon or a spatula).
Scoop into a muffin pan coated

1 tsp Stevia

1 tsp Cinnamon
1/4 tsp Celtic Sea Salt
Bake at 350º F. for 25 minutes.

1 tsp Baking Powder
3 Organic Egg Whites
1 tsp Maple Extract
2/3 cup Water
In a big bowl, mix all the
with cooking spray.
Cupcakes & Muffins
– 27 –
Banana Walnut

1/2 tsp Stevia Extract
2 Medium Organic Bananas
Preheat oven to 350º F.
Place an unbleached parchment
1/4 tsp Celtic Sea Saltpaper liner on baking sheet. Add
4 Tbsp Organic Virgin Coconut Oil
walnuts and toast 4-5 minutes.
1/2 cup Organic Walnuts,
Cool and chop.
Using a hand-held blender, cream

8 Tbsp Bob’s Red Mill Organic

Coconut Flour
1 tsp Organic Vanilla Extract
fluffy. Add vanilla and eggs, one
at a time, beating well after each
1/2 tsp Non-Aluminum Baking
Sift coconut flour. The sifted
8 Tbsp Organic Erythritolamount should be 1/2 cup – no
more! Combine sifted coconut
6 Large Pastured Eggsflour with baking powder, salt and
stevia. Beat into batter.

erythritol and coconut oil until
Beat in eggs. Fold in walnuts.
Pour batter three quarters of the
way up into a muffin pan lined with
greased muffin papers.
Bake 35 minutes.
Cupcakes & Muffins
– 28 –
Pumpkin Spice
Submitted by: Helen P.

1 1/2 cups Almond Meal (You
can buy this in the bulk section
sometimes, but if not, you can
Grease muffin tins with coconut oil
or butter. I usually get at least 9
make your own by grinding up raw
Mix all ingredients. Pour mix into
3/4 cup Cooked Pumpkin or
Sweet Potato
the muffin tins.
Bake at 350º F. for 15-25 minutes
on the middle rack. They should

3 large whole eggs

1 tsp Baking Powdertoothpick should come out clean if
they are done.

1 tsp Baking Soda

1/2 tsp Ground Cinnamon
1 1/2 tsp Pumpkin Pie Spice
1/8 tsp Salt
Stick almonds in the top when
they come out hot. (Optional).

1/4 cup Coconut Palm Sugar (I
use Coconut Secret brand)
fluff up some at the top, and a
– 29 –
Pies, Crumbles &
Pies, Crumbles & Tarts
– 30 –
Raw Apple Crumble
Submitted by: Kristin B.

Organic Granny Smith Apples
(sliced very thinly)
Begin with the pie crust by
soaking the hazelnuts and
cashews for 20 minutes.

1 Lemon, Juiced
2 Tbsp Cinnamon
2 Tbsp Honey

1/2 tsp Ground Ginger
1/2 tsp Nutmeg
ginger, and honey for 30 minutes.
Drain the pie crust nuts, then
combine in a food processor with
dates, vanilla, and cinnamon.
Pulse until it sticks together and is
fine. Use coconut oil to coat your
Pie Crust:
1 cup
Raw Hazelnuts
1 cup Raw Cashews
1/2 cup Dates
pan, then mold the pie crust and
put it in the freezer for 20 minutes.

1 tsp Vanilla Extract

1 tsp Cinnamon
1/2 tsp Coconut Oil
cashews, quinoa, and cranberries
into a food processor and pulse
until fine.
Drain the pie filling, then pour
filling into your pie crust and
sprinkle the crumble on top.
Makes 10 servings.
Crumble Topping:
1/4 cup
Raw Hazelnuts
1/4 cup Cashews
1/4 cup Quinoa Flakes
1/4 cup Dried Cranberries

Slice the apples with a mandolin
and let them marinate with the
lemon juice, cinnamon, nutmeg,
For the topping put the hazelnuts,
Pies, Crumbles & Tarts
– 31 –
No Bake Apple Pie
Submitted by: Del K.

1/2 cup
1/2 cup Almonds
4-5 Dates
dash Salt
Crust: Grind all ingredients in a
food processor until crumbly and
sticky. Press in the bottom and
sides of a pie pan. Place in fridge
while making filling.
Sliced Green Apples or Pink
Filling: Core apples with an
apple corer, then slice making 1/4
inch thick “donuts.” If you have
an apple slinky machine they work
well too. Place apple slices in a

2 cups Water with the juice of 1

1/4 tsp Cinnamon
1/2 tsp Allspice
2 Tbsp Raw Organic Honey
1/3 cup Apple Juice
1/3 cup Raisins
juice while cutting to avoid the
apple from going brown.
Drain the apples then place
in a skillet with the rest of the
ingredients and cook for about
10 minutes, or until just tender.
Remove apples with a slotted
spoon. Reduce liquid to about a

large bowl of water with lemon
half. Fill the pie shell with cooled
apples. Glaze with liquid.
Serve with yogurt or cream.
Pies, Crumbles & Tarts
– 32 –
Banana Lemon Pie
Submitted by: Chris & Jane P.
3 cups Pecans or Walnuts

(unsoaked)processor and process them
1 1/2 cups Raisins (unsoaked) or
until the mixture starts to clump

4 Medium Bananas

1 1/2 Medium Lemons (juice and
Optional: Poppy seeds, berries,
slices of colorful fruit, flowers, or
Grate the lemon rind on top of the
nut/raisin crust.
Juice lemons into a bowl.
sprigs of mintSlice bananas into the lemon
juice; stir gently to coat the
bananas with juice.

Add raisins to the nuts in food
Press the mixture into a 9×9” pan.
Spread banana slices/lemon juice
on the crust.
Optional: Decorate with poppy
seeds, berries, slices of colorful
fruit, flowers or sprigs of mint.
Pies, Crumbles & Tarts
– 33 –
Pumpkin Pie
Submitted by: Christine C.

3/4 cup + 2 Tbsp
Spelt Flour
3/4 cup Almond Meal Flour
1 tsp Sea Salt
1/2 cup Coconut Oil, melted
Preheat oven to 425º F.
Combine spelt flour, almond
flour, and salt in a 9-inch pie pan.
Make a well in the center, add the
coconut oil, and mix well until a
dough is formed. Press mixture
into the shape of the pie pan,
going up the sides as much as

1 (15 oz) can Pumpkin Puree

2 tsp Ground Cinnamon
1/2 tsp Ground Ginger
1/4 tsp Ground Nutmeg
1/4 tsp Ground Cloves
3/4 cup Raw Honey
for 10-15 minutes.
Remove pie crust from oven,
and set aside. Combine all filling
ingredients in a bowl, and mix well
to combine. Pour filling into the pie

2 Large Eggs (lightly beaten)
1 tsp Vanilla
1 cup Almond Milk
possible. Crimp the edges. Bake
crust, and bake for 40-50 minutes,
until knife inserted in the center
comes out clean.
Pies, Crumbles & Tarts
– 34 –
Rolled Oat
Pumpkin Pie
Submitted by: Barbara N.

1/4 cup Uncooked Rolled Oats
1/2 tsp Sea Salt
1 tsp Ground Cinnamon
1/2 tsp Ground Ginger
Preheat oven to 425º F.
Evenly spread oats in the bottom
of a pie pan.
1/4 tsp Ground Cloves
2 Tbsp Raw Honey
ginger, and cloves in a small bowl.

2 Large Eggs
1 (15 oz) can Pumpkin Puree

1 (13.5 oz) can coconut milkGradually pour in coconut milk,
stirring to combine.

Stir together salt, cinnamon,
Lighly beat eggs in a large bowl.
Stir in pumpkin, honey, and spice
Carefully pour the entire mixture
into the pie pan, making sure the
oats remain evenly distributed on
the bottom of the pan.
Bake for 15 minutes at 425ºF.
Reduce temperature to 350ºF, and
bake for 40-50 minutes, until knife
inserted near the middle comes
out clean.
Cool on wire rack for 2 hours.
Serve immediately or refrigerate.
Pies, Crumbles & Tarts
– 35 –
Pear Crumble
Submitted by: Tina W.

1/2 cup
Spelt Flour
1/2 cup Oats
1/4 tsp Cinnamon
1/2 cup Walnuts, Chopped Fine
2 1/2 Tbsp Butter
Mix topping ingredients in a bowl
and set it aside.
Put filling ingredients in a sauce
pan and soften pears, just takes
about 3 minutes.
Transfer to an oven safe
container, and pour topping over
the top and spread evenly.
1 Tbsp Maple Syrup
1/3 cup Walnuts, chopped
Place in the oven for 30 minutes
at 300º F.

1/2 cup Raisins
1/2 tsp Cinnamon
1/4 tsp Nutmeg
1/4 tsp Ginger
2 Tbsp Water
1 tsp Vanilla
5 Pears, diced into chunks (I leave
the skin on, but you could peal it.)
Pies, Crumbles & Tarts
– 36 –
Cranberry Tart
Submitted by: Jan P.

2 Organic Eggs (beaten)
3/4 cup Stevia
1/2 cup Organic Butter (melted)
3/4 cup Bob’s Red Mill All
Purpose Gluten-Free Flour
1/4 cup Almond Flour
1/2-3/4 cup Slivered Almonds
Bake 55-60 min at 325º F. in a
deep 10” pie pan or 8x8x3” pan,
greased (I used olive oil).
If frozen cranberries are used,
cook an additional 15 min.
Can use frozen or fresh
raspberries in lieu of cranberries,

2 cups Whole Cranberries
but add a little extra flour.
Pies, Crumbles & Tarts
– 37 –
Lemon Tart with
Chestnut Pastry
Submitted by: Tina W.
1 Batch Pre-made Chestnut

Pastry (Recipe below)
2 cups Coconut Cream
1/3 cup Lemon Juice
lemon rind, honey and eggs in a bowl
and whisk together well with a fork.
Place the coconut mixture into a
saucepan on medium heat and bring to

1 Lemon Rind (finely grated)
1 Tbsp honey
2 Eggs

1/2 cup Water
1 Tbsp Agar Agar Powder
3-4 minutes, or until the agar agar has
dissolved and coconut mixture has

1 Tbsp Arrowroot Flour
Chestnut Pastry:

1 cup Chestnut Flour
1/2 cup Arrowroot Flour
1/2 cup Coconut Oil
temperature pour into the pre-made
baked chestnut pastry base. Cover with
cling film and place in the refrigerator for
2-4 hours or until set.

1 Tbsp Honey
2 Egg Yolks
Place the coconut cream, lemon juice,
simmering point, stirring regularly.
In a cup combine the agar agar and
arrowroot flour in 1/2 cup of water.
Add to the pan and stir constantly for
Remove the pan from the heat and
place the side for the lemon filling to
cool slightly.
When the filling has cooled to a warm
Chestnut Pastry: Preheat a fan-forced
oven to 160º C/325º F.
Place the chestnut flour, arrowroot flour,
coconut oil, honey and egg yolks in a
bowl and combine well.
Remove the mixture from the bowl and
knead the mixture together to form a
ball. Roll out the pastry onto a sheet
of baking paper, place another sheet of
baking paper on the top of the pastry
dough to prevent sticking.
Press the pastry into a 22 cm pie plate
using lightly wet hands to help spread
the pastry.
Place in the oven for 10-15 min. or until
slightly golden. Cool in a refrigerator.
Pies, Crumbles & Tarts
– 38 –
Holiday Cheesecake

2 cups Coconut Palm Sugar
6 Eggs
1 cup Coconut Milk
8 oz Cream Cheese (whipped/

1 Tbsp Vanilla Extract
liquefied. Transfer hot syrup into
a 9” round glass baking dish and
1/2 tsp nutmeg
2 Tbsp Gelatin
evenly coat the bottom and sides
by turning dish. Set aside.

Preheat oven 350º F. (175º C)
In a saucepan over medium-low
heat, melt 1 cup of sugar with 2
Tbsp of water until completely
In a bowl, beat eggs. Then add
cream cheese, remaining sugar,
milk, gelatin, vanilla, and nutmeg.
Beat until smooth. Pour mixture
into baking dish and cover.
Bake for an hour. Let cool
To serve when completely
cool, carefully flip it over onto
a decorative serving plate with
For maximum nutrient density,
choose cage free/pastured eggs
and grass fed dairy products.
– 39 –
Mousses &
Mousses & Puddings
– 40 –
Pineapple Mousse
Submitted by: Gabrielle B.
2 packet Neutral Gelatin
1 cup Cold Water
1 can (14 oz) Unsweetened

Crushed Pineapplepacket of gelatin in 1/2 cup of cold
water. Let rise for 5 minutes, then
heat over low heat until the gelatin
is dissolved. Remove from heat.
Add the pineapples, stevia (to
your taste) and salt.
To Taste Stevia
Pinch Salt
2 Egg Whites
1/2-1 cup Raspberries or
Blueberries (or any cut fruit of your
Refrigerated, stirring from time to
choice)time until the mixture starts to firm

Separate the pineapple from its
In a small sauce pan, sprinkle 1
Remove from the refrigerator and
add the egg whites. Using an
electric mixer whisk the mixture
until you get a mousse.
Pour in a mould or dessert cup.
On top put the raspberries or
other fruit and put back in the
refrigerator for 1 hour.
In a small sauce pan, sprinkle 1
packet of gelatin in 1/2 cup of cold
water. Let rise for 5 minutes, then
heat over low heat until the gelatin
is dissolved. Remove from heat.
Add the pineapple juice and a bit
of stevia.
Gently pour over the mousse
to approximately cover the
Refrigerate 2-3 hours before
Makes 3 Servings
Mousses & Puddings
– 41 –
Easy Chocolate
Submitted by: Jerry G.

1/2 cup Organic Medjool Dates,
pitted (About 12 dates)
To Cover Hot water to cover the
Place dates in small bowl.
Cover with hot water and allow to
soak for 15 minutes or until soft.
2 Ripe and Soft AvocadosDrain. Peel and cut avocados into

1 Tbsp Organic Vanilla Extract
1 Tbsp Coconut Oil

1/2 tsp Organic Steviadates, cocoa powder, stevia and
1/4 cup + 2 Tbsp Organic Cocoa
almond milk.
4 Tbsp Almond or Coconut Milk
Garnish: Fresh Raspberries
Process until smooth, stopping to
scrape down sides of bowl.
Add vanilla extract and coconut

Place in food processor bowl with
S blade in place. Add drained
oil and continue processing until
mixture is smooth and creamy.
Spoon into small dessert dishes
and chill for several hours.
Garnish with fresh raspberries if
Makes 6 servings.
Mousses & Puddings
– 42 –
Elisa’s Dark
Chocolate Mousse
6 Free-Range, Organic Eggs

250g Dark Chocolate
1 Package Fresh Raspberries
saucepan. Find a bowl that can rest
on the edges of the pan with its base
touching the water.

Bring some water to boil in a large
Break the dark chocolate into small
pieces and place in the bowl. Gently
melt the chocolate until it is completely
liquid. Have patience, this takes time
but it is a crucial step to getting this
mousse perfect every time!
Meanwhile, separate the egg whites
and yolks into different bowls (the yolks
go in a large bowl). Beat the egg whites
until they are firm and soft peaks have
formed. Now beat the yolks until they
are creamy and golden.
Remove the melted chocolate from the
heat and slowly pour it into the yolk mix,
combining it gently as you go. Once
this is mixed, gradually combine the egg
whites, folding it through the chocolate
mixture gently. Continue this until all
the egg whites are turned through. The
texture of the mousse should be light
and fluffy, and now a dark brown (no
white should be showing from the eggs).
Pour the mixture into individual small
bowls) and set in the fridge for a few
hours. This can easily be made the
night before entertaining. Before
serving, top each mousse with the fresh
raspberries and serve.
Mousses & Puddings
– 43 –
High Protein
Chocolate Mousse
1 cup Organic Egg Whites
1 tsp Pure Cocoa Powder

125g Organic Cottage Cheese
1 pinch Stevia
Mix together firm egg whites
and cottage cheese. Stir gently,

1 cup Chocolate Protein Powder

1 pinch Cream of Tartarcocoa powder and stevia.
Refrigerate minimum 2 hours

Beat egg whites into stiff peaks
using a pinch of cream of tartar.
gradually adding protein powder,
before serving.
Makes 2 servings.
Mousses & Puddings
– 44 –
Double Chocolate
Submitted by: Merron W.

250g Dark Chocolate
100g Unsalted Butter
4 Egg Yolks
Preheat oven to 170º C. (338º F.)
Gently heat chocolate and butter
in a double boiler until liquid

2 + 1/2 Tbsp Xylitol
1 Tbsp Strong Espresso Style

5 Egg Whites (at room
the xylitol and beat.
1 Tbsp Dark Cocoa Powder to
and mix well.
dust topPlace egg whites in a clean bowl
and whisk until foamy.

(melted but not hot).
Place egg yolks in a bowl with half
Add chocolate mixture and coffee
Whisk in remaining xylitol.
Fold into chocolate mixture, one
third at a time.
Place in the center of the oven
and bake for 30-35 minutes.
Rest 5 minutes in pan. Turn out
onto a cooling rack. Invert onto a
serving plate and let cool.
Dust with cocoa.
Mousses & Puddings
– 45 –
Mike Geary’s Fat
Burning Chocolate

1/2 Ripe Avocado (soft to touch)
3 Tbsp Almond Butter (raw if
Put the avocado and almond
butter into a bowl and mash
1/4 cup Unsweetened Almond
Milk or Coconut Milk (preferably
2 heaping Tbsp Organic Cocoa
1/2 tsp Vanilla
To Taste Stevia
together with a fork until smooth.
Then add all of the other
ingredients into the bowl and
mix together vigorously until all
is mixed and smooth. If you’re
good with a food processor, you
can use that too, but I just mash
everything together by hand.
If everything went right, the
1/2-3/4 scoop Chocolate Protein
consistency will be similar to
Pinch Sea Salt
pudding. If the pudding ends
up too thick, simply add a bit
more almond milk or coconut
milk for more moisture until the
consistency seems right.
If you want to get a little wild

and add some more nutrient-rich
additions, feel free to add some
chopped pecans, chia seeds, rice
bran, or walnuts at the end. And
it tastes great to top this dish with
some sliced strawberries.
– 46 –
– 47 –
Coconut Treats
Submitted by: Mark & Mary H.

1 Tbsp Coconut Oil (melted orMix oil and seasonings. If shaping
softened if making one large treat;
treats into 1 inch balls, add 1/2 of
do not melt if forming into balls,
just soften)
1-2 tsp Ground Flax Seeds
1/2 tsp Pure Vanilla Extract
1/4 – 1/2 tsp Stevia (to taste)
1/4 tsp Almond Extract
1/8 tsp Celtic Sea Salt
Dash Cinnamon
Dash Nutmeg
1/8 cup Chopped Nuts (almonds
the nuts and coconut flakes to the
oil mixture and shape it into 1 inch
or pecans are good) optional
2-3 tsp Unsweetened Coconut
Flakes; 4-5 tsp if rolling in coconut
treat will pop right out of the bowl
flakesand you can eat it like a cookie.
Makes 1 large serving or 2-3 small
Then roll the balls in the other 1/2
of the chopped nuts and coconut
Freeze for at least 5 minutes.
For an alternative shape, you can
mix all the ingredients, then flatten
and shape the mixture into one
large macaroon and freeze it in a
small bowl (The ingredients freeze
in about 5 minutes). The coconut

– 48 –
Chocolate Chip
Cookie Dough
Submitted by: Mark & Mary H.

3/4 cup Sorghum Flour
3/4 cup Almond Flour/Coconut
1 tsp Baking Soda
1/2 tsp Sea Salt
1/2 cup Melted Coconut Oil
1/2 cup Warm Maple syrup
In a small bowl, combine flours,
soda, and salt.
In the bowl of your mixer, combine
oil, syrup, and vanilla. Stir in warm
milk. Add flour to wet ingredients
and combine. Stir in chocolate
chips. Dough should be the
consistency of dough-meets-batter,
so a little bit runny. You might have
to use more almond flour if using it
instead of coconut flour (up to 1/2
1/2 tsp Vanilla
2 Tbsp Warm Almond MilkRefrigerate for 30 minutes, don’t let it
1/2 cup Chocolate Chips (or mini
get too hard (coconut oil chills fast).
chocolate chips)
1-200g bar Dark Chocolate,
You just want it to be scoop-able so
you can roll it into balls.
1 Tbsp Coconut Oil
balls and place on a parchment lined
baking sheet. Return to fridge for

Using floured hands, roll into 1 inch
another 30 minutes (or longer if you
want to do this over 2 days to make
life easier). Remove from fridge and
re-roll balls so they’re in a perfect
ball shape.
Melt chocolate bar and coconut oil
in a double broiler, or a stainless
steel bowl over a sauce pan. Dip
pre-rolled balls into melted chocolate
mixture using two forks. Return to
parchment lined baking sheets and
return to the fridge until set. Store in
the fridge or the freezer until ready to
Makes about 18 truffles.
– 49 –
Submitted by: Kathy W.
2 Egg Whites

1 pinch Salt
1/4 cup Unsweetened Flaked
1/2 tsp Almond Extract
Lightly grease a baking sheet.
Beat together the egg whites with
the salt in a small bowl until it
forms soft peaks.
Add the stevia slowly while
continuing to beat at high speed
until stiff peaks form.

Preheat oven to 375º F (190º C).
Continue to beat until glossy.
Fold the coconut into the egg
Add almond extract.
Drop mixture by the teaspoonful
onto the prepared sheet, spacing
about 2 inches apart.
Bake in preheated oven for about
10-12 minutes.
– 50 –
Chocolate Covered
Almond Truffles

2 Tbsp Prograde Chocolate

Protein Powderblender until a firm batter forms,
1 cup Unsalted, Natural (skin-on)
Almonds (reserve 8-10 in addition
and it becomes small and uniform.
Place in a bowl covered in the
to this on the side. Cut or crack
these into large chunks to embed
within your truffle)
freezer for 1 hour.
Remove, roll mixture around
1 large chunk of the reserved

1 Tbsp Coconut Oil

2 Tbsp Unsweetened Coconut,teaspoon measure, and put back
in the freezer for another 10-20
2 Tbsp Raw Honey

6 Tbsp Water
Blend in magic bullet or immersion
almonds, into balls using a
On a double boiler, melt down
1 bar of dark chocolate (highest
percentage cacao you like) until
smooth and liquid.
Using a toothpick, dip each truffle
around into the melted bar, set
back in fridge in mini muffin tins
until ready to serve.
– 51 –
Mike Geary’s Super
Food Peanut Butter
Chocolate Fudge
Submitted by: Mark & Mary H.
3/4 cup Organic Canned Coconut

Milk (NOT the lite version)
1 bar (3-5 oz bar) Unsweetened
and vanilla extract to a small
saucepan on VERY low heat – the
Chocolate (100% cacao if
available, if not look for at least
70-80% cocoa content dark
chocolate bar)
lowest heat setting. Break up
the extra dark chocolate bar into
chunks and add into pot. Add
the nut butters and the stevia and
4-5 Tbsp Peanut Butter (Or your
continuously stir until it all melts
favorite nut butter)
3/4 cup Raisins or Dried
Cranberries or Goji Berries
1/2 cup Whole Raw Almonds or
Other Nuts (optional)
1/4 cup Raw Chopped Pecans
1 scoop (about 25g) of your
favorite protein powder
together into a smooth mixture.
Then add the raisins, nuts, seeds,
protein powder, oat bran, and rice
bran and stir until fully blended. If
the mixture becomes too thick or
dry consistency, just add a small
amount more coconut milk. If the
mixtures seem too wet, keep in
mind that it will solidify a good bit
once it goes in the fridge.

3 Tbsp Chia Seeds, Hemp Seeds,

and/or Flax Seeds (Optional, but
2 Tbsp Rice Bran (usually only
onto some waxed paper in a dish
and place in the fridge until it
cools and solidifies together (3-4
available at health food stores)
2 Tbsp Whole Oats or Oat Bran
1/2 tsp Vanilla Extract
To Taste Stevia Powder
hours). Cut into squares once firm
and place in a closed container or
cover with foil in fridge to prevent
it from drying out.

Start by adding the coconut milk
Spoon/pour the fudge mixture
Enjoy small squares of this
delicious healthy “super-food”
fudge for dessert and for small
snacks throughout the day.
– 52 –
Date, Nut & Coconut
Submitted by: Colette B.
8 oz Dates

1 Tbsp Lemon Juice
1/2 cup Apple Sauce
1/3 cup Pecan Pieces
1/3 cup Walnut Pieces
1/3 cup Almond Pieces
3/4 cup Unsweetened Coconut
lemon juice and the apple sauce.
Heat on slow heat and mix the
fruits until the mix is a puree.
Add the nuts and the coconut, mix
Use a tablespoon of mixture
and make balls, roll in the extra
Refrigerate and enjoy.

In a saucepan, put the dates, the
– 53 –
Protein Popsicles

1 handful (~1/2 cup) Frozen orReserve a few chunks of the fruit
Fresh Cherries (or whatever berry
on the side.
or fruit you happen to have on
1-6 oz container Plain Greek
Blend the yogurt, Prograde
Protein Powder, and rest of the
fruit until smooth.
Next, drop the reserved fruit into

2 scoops Prograde Vanilla

Protein Powder
1 handful (~1/2 cup) Chopped
have (I used the plastic kind you
buy at the grocery store for $1)
Pour the yogurt mixture in over the
fruit, and freeze until solid.

whatever popsicle containers you
– 54 –
Maduros (Sweet
Fried Plantains)

2 Large Plantains
Coconut Oil, Butter or Ghee
Heat up coconut oil, butter or ghee in
a large saucepan, on medium high
heat. Use enough oil/butter to cover
at least half of the plantain chunks.
Cut off the ends of plantain. Slice
Note: Plantains look like large
bananas, but are a bit harder with
thicker skin and are usually green.
the plantain skin lengthwise,
along the “seam.” There are three
“seams.” The skin should now peel
You can find them in Latino oroff fairly easy.
Asian grocery stores. When they
Cut plantain into 1/2 or 1/4 inch
are ripe, they turn yellow andchunks. Slicing them on an angle,
turn even sweeter once they start
like a wedge, adds a nice touch.
getting black spots. At this stageTo test the oil for the right
temperature, drop a small piece of
the plantain in the pan. If it sizzles,
it’s ready.
Carefully place the plantain chunks
in the hot oil.
they look like they are going bad,
but they aren’t.

Fry the chunks for about 2 minutes
on each side or until desired golden
brown color. That golden/brown
color is caramelized sweetness, so
it’s up to your sweet tooth how long
you cook them.
Using tongs, remove the chunks
and place on plate lined with paper
towels to absorb the oil.
Serve while hot.
Options: You can eat maduros as
is, or season them with ginger,
cayenne and cinnamon. Maduros
are excellent as a side dish with any
meat entree or as a hot desert with
ice cream, heavy cream or sorbet.
– 55 –
Chocolate Souffles

2 Tbsp Organic Butter
4 Tbsp Organic Erythritol

1/3-1/2 tsp Stevia Extract (to
4 Tbsp Organic Cocoa
1/2 cup Organic Milk
over low heat. Add stevia and 2
Tbsp erythritol to butter and stir to
Continue stirring butter mixture

4 Pastured Eggs (separated)
Preheat oven to 350º F.
Melt butter in a medium saucepan
and incorporate cocoa. Add milk
and turn heat to medium while
whisking. Once fully mixed,
remove from heat and allow to
Separate eggs. In a small bowl,
beat egg whites with remaining
erythritol on high speed until soft
peaks form.
Whisk egg yolks into cooled cocoa
mixture (NOTE: if the chocolate
mixture is too hot, you will have
scrambled eggs, not souffle).
Fold cocoa mixture gently into egg
white mixture.
Spoon into 4 small (6 oz) remkins
and bake 20 minutes.
Serve warm.
– 56 –
Healthy Almond

4 Eggs
1/8 cup Raw Honey
Preheat the oven to 400º F and mix
eggs, honey, and applesauce and
set aside when blended well.

1/4 cup Applesauce

(unsweetened)Next, take a 1/3 cup measuring cup,
pour into it one scoop Prograde
1 scoop Prograde Vanilla Protein
Vanilla protein powder, then top off
Powderthe protein powder in the measuring
1 2/3 cup Almond Flour
1/4 tsp Baking Powder
1/3 tsp Salt
cup with almond flour.
Dump this first 1/3 cup measuring
cup mix into a separate bowl. To that
add 1 2/3 cup almond flour, baking
powder, and salt.

Mix dry ingredients into the wet,
whisk until you get a thick batter,
drop onto an ungreased cookie
sheet (1-2 Tbsp per crepe) with a
tablespoon, and bake.
No need to flip, they will bake
perfectly! Take them out when fully
cooked, about 7-8 minutes. Place
on a plate, add Greek yogurt (in the
flavor of your choice – vanilla works
great) in a line down the middle. Roll
snugly, with the seam facing down
onto a plate.
Separately, microwave a handful of
berries of your choice with 1 Tbsp
agave, or just leave unsweetened.
Microwave for 35 seconds until soft,
and spoon your berry mixture over
the rolled and filled crepe.
This recipe makes about 2 dozen
– 57 –
Almond Protein Bars
8 scoops Chocolate Protein
4 Tbsp Raw Honey
1 cup Oatmeal
3 Tbsp Pure Cocoa Powder

1/2 cup Natural Almond Butter
3 Tbsp Crushed Almonds

1/3 cup Almond Milk
Mix together the protein powder,
oatmeal, almond butter, honey,
almond milk and cocoa powder.
Form into 5 bars.
Place in the fridge for about 30
Makes 5 bars.
– 58 –
World’s Easiest Paleo

1/2 cup Coconut Oil (solid)
1/2 cup Good Quality Cocoa
1/2 tsp Ground Cinnamon
1/2 cup Coconut Milk
2 Tbsp Honey
Preheat a fan-forced oven to 160º
C (325º F).
Place the coconut oil, cocoa
powder and cinnamon in a
bowl and combine well. Add
the coconut milk, honey, egg

1 Egg
1 cup Almond Meal

To Dust Good Quality CocoaLine a small brownie tin or cake
loaf tin with baking paper. Spoon
the brownie mixture into the tin
Powder (optional)

and almond meal and mix until
and smooth the surface of the
Place in the oven for 20 minutes.
Remove and allow to cool to room
temperature before transferring to
the refrigerator for 60 minutes.
Dust the brownie with cocoa and
cut into individual portions to
– 59 –
Flourless Banana
Submitted by: Stuart P.
2 Eggs (lightly beaten)

3 Large Bananas (very ripe,
the bottom and sides of a loaf pan
with coconut oil or butter. I always
1/4 cup Blackstrap Molasses (or
raw honey – I used a little of each
line the bottom with wax paper.
Lightly beat the eggs and mash
for the loaf in the photo)
1/4 cup Coconut Oil (melted)
the bananas with a fork. Add the
rest of the ingredients and stir
until everything is well mixed. The

1/2 cup Unsweetened Applesauce
1 tsp Real Vanilla Extract

1 1/4 cup Steel Cut Oatmealbottom against the counter if the
1/4 cup Old Fashioned Oatmeal (I
batter has not spread evenly.
like a variety of textures)Lightly sprinkle extra nutmeg over
1 tsp Baking Soda
1/4 tsp Salt
1/2 tsp Cinnamon
1/2 tsp Pumpkin Pie Spice
the top.
Bake for 60-70 minutes, or until
a toothpick inserted comes out
clean. I run a smooth knife
1/2 cup Chopped Mixed Raw Nuts
around the edge of the pan, and
1/4 cup Raisins
Sprinkling Nutmeg (on top)
I’ve never had trouble getting it

Preheat oven to 350º F. Grease
mixture will be quite wet.
Pour into the loaf pan. Tap the
Cut the slices a bit thick to avoid
– 60 –
Quick Grain Free

1 1/2 cups Blanched Almond

2 Tbsp Organic Coconut Flour
1/4 cup Flax Meal
1/4 tsp Celtic Sea Salt
flax, salt and baking soda in a
food processor.
Pulse in eggs, oil, honey and

1 1/2 tsp Baking Soda

5 Organic Pastured Eggs
1/4 cup Organic Coconut Oil
1/2 Tbsp Honey
x 3.5 inch loaf pan (NOTE: A 9×5
pan will work fine, but the bread
will not be “tall”).
Bake at 350º F for 25-30 minutes.
1 Tbsp Organic Raw Apple Cider
Makes 1 loaf (16 slices).

Pulse almond flour, coconut flour,
Pour batter into a greased 7.5 inch
– 61 –
Cranberry Pistachio
Submitted by: The Radica Family

3 Organic Eggs
1/2 cup Xylitol
1/2 cup Organic Butter (melted
and cooled)
In a large bowl, beat eggs; gradually
beat in sugar, butter and vanilla.
Mix together flour, baking powder and
salt; stir into egg mixture to make soft,
sticky dough.

2 tsp Vanilla
2 1/2 cups Spelt Four

3 tsp Baking Powder
1/2 tsp Celtic Sea Salt
1/3 cup Chopped Dried
1/2 cup Shelled Pistachios
evenly distributed.
Turn dough out of bowl and shape into a
large ball.
Divide in half; shape each into 7-inch
log; flatten to 4-inches wide with slightly
rounded edges.
Place logs 4-inches apart on greased
large baking sheet.

Add cranberries and pistachios; mix
with spoon, then with floured hands,
until dough is smooth and fruit and nuts
Alternatively, divide dough into thirds;
shape each into 7-inch log; flatten to
2-inches wide with slightly rounded
Place logs 4-inches apart on greased
large baking sheet. I prefer them
Bake in 350º F oven for about 20
minutes or until firm to the touch. Let
cool for 10 minutes on baking sheet.
Transfer logs to cutting board; with
sharp knife, cut on slight diagonal into
slices 3/4-inch wide, carefully place on
baking sheet cut side up.
Reduce oven temperature to 300º F.
Bake slices for 20-25 minutes or until
firm and dry.
– 62 –
Hazelnut Biscotti
Submitted by: Diana R.
3 Organic Eggs

2/3 cup Raw Unsalted Butter
(room temperature)
1 cup Organic Palm Sugar
1/2 cup Finely Chopped
sheet of parchment paper over a
cookie sheet.
In a large bowl, beat eggs with
butter; add palm sugar and
continue to beat until mixture is

2 1/2 cups Organic Spelt Flour
2 tsp Baking Powder
2 Tbsp Finely Chopped Hazelnuts
(for topping)
Preheat oven to 350º F. Spread a
well combined. Fold in chopped
Sift flour with baking powder. Add
to egg mixture and mix. Dough
will be soft.
Shape dough into 2 logs about
3×10 inches. Wet your hands in
water to prevent the dough from
sticking to them as you shape the
Bake 25-30 minutes or until they
spring back to the touch. Remove
from oven and lower oven
temperature to 300º F. Let logs
cool on cookie sheet from about
10 minutes. Cut into 1/2 inch
slices using a serrated knife.
Arrange slices, cut side down,
on a cookie sheet and bake 15
minutes longer, until surface is
dry and crisp. Transfer cookies to
wire racks and let cool. Store in
airtight container.
Makes approximately 30 biscotti.
– 63 –
Chocolate Orange
Chestnut Biscuits

1 cup Chestnut Flour
1 cup Almond Meal
2 Tbsp Cocoa Powder
1 1/2 Tbsp Orange Rind (finely

2/3 cup Coconut Oil
1 1/2 Tbsp (heaping) Manuka
coconut oil, honey and egg yolk in
a bowl and combine well.
Roll out the biscuit dough onto
1 Egg Yolk
a sheet of baking paper, place
another sheet of baking paper
on top of the dough to prevent

Preheat a fan-forced oven to 160º
C (325º F).
Place the chestnut flour, almond
meal, cocoa powder, orange rind,
sticking. Roll the dough until 5mm
thick. Use a cookie-cutter to cut
shapes from the dough, re-roll
when necessary.
Place the cut biscuit on a baking
tray lined with baking paper
and bake in the oven for 10-12
minutes or until they are slightly
Cool the biscuits in a refrigerator
before serving.
– 64 –
Pear Care Jam
Submitted by: Deena O.
1 1/2 cup Pears (cored, peeled,

and chopped)
1 1/2 cups Carrots (peeled and
a large pot.
Bring to a boil over medium heat.

14 oz can Organic Crushed

3 Tbsp Fresh Lemon Juice

1 1/2 tsp Cinnamon
1 tsp Ground Cloves
1 tsp Nutmeg

3 oz Liquid Pectin Stevia (for
3-1 pint Canning jars and lids,
Pour into hot sterilized jars,
leaving 1/4 inch from the top.

Mix all ingredients except pectin in
Reduce heat to medium-low;
simmer for 20 minutes, stirring
Add pectin, and return to a boil.
Stir constantly for 10 minutes.
Remove from heat.
Put on lids and invert.
Cool and store in refrigerator for
up to 4 weeks.
Makes 3 jars.
– 65 –